Pregnancy to Postpartum Exercise: Here’s how to get back into exercise after giving birth

In an interview with HT Lifestyle, Priya Singh, Women’s Physiotherapist and Lactation Consultant at Cloudnine Group of Hospitals in Vashi and Navi Mumbai, pointed out that the reported changes that occur during pregnancy are:

• Changes in hormone production
• A general increase in body fluid
• Weakening of joints and ligaments due to relaxin hormone
• Changes in the curvature of the spine
• Stretching the abdominal muscles to accommodate the growing baby.
• Changes in the skin
• The most important thing: weight

According to Priya Singh, there are many other changes that a woman’s body can go through but the changes mentioned above are common and visible.

Why are we discussing changes during pregnancy when we are discussing ‘returning to exercise after delivery’?

Priya Singh explained, “It is for you to understand that the changes that occurred during the birth of the child will certainly require some time to return to normal, as it were! You can make your recovery process make your back easier by staying active during pregnancy as exercise can help you maintain your posture, muscle strength, strength and flexibility, which helps you fight problems getting pregnant and getting you started. a postpartum workout right after you give birth.”

She explained, “The most common concern that every woman has after giving birth is “why does this belly still look bigger after the baby is born, it can what is done to get this belly in, how long will it take, all the works. what can I do”, will wearing a seat belt help? The uterus is made of smooth muscle and grows in size with the advancing weeks of pregnancy, so the abdominal muscles also stretch to accommodate the growing baby. After giving birth, the uterus is still large in size. Which decreases and decreases naturally over time. This process is called Involution. “

Now let’s talk about something else that causes the abdominal muscles to be weakened by Diastasis recti; a separation of the rectus abdominis muscle of more than 2 cm will require your attention. There are 4 types of diastasis recti and they are:

1. Open diastasis
2. Open under Naval
3. Open above Naval
4. Fully Open

Like Priya Singh, 2-3 weeks after giving birth it is recommended to be checked by a physiotherapist so that they can provide training based on the diagnosis and the type of Diastasis recti present.

What role can the abdominal belt play here? Let’s talk.

Ways to wear the belt are-

1. Always consult a health care provider before use.
2. If you have loose, saggy abdominal muscles and basic daily activities are affected without support.
3. Low power on the main lines
4. Twin pregnancy
5. If you are a Multiparous Women.

Priya Singh suggested, “One may need to use the belt initially for 6-12 weeks which is enough. The abdominal belt gives you good posture and support but avoid long term use as it will lead to muscle damage, work the muscles consistently with core exercises based on existing muscle strength. A physiotherapist can help you tie the belt correctly and guide you through the correct core exercises.”

An exercise specialist advised, “Exercises that can be started immediately after delivery are abdominal contractions, deep breathing exercises as well as muscle activation and other exercises. put on some muscle.”

She added a few tips that moms-to-be can follow to avoid injury, discomfort when returning to exercise after giving birth –

• Take it slow, allow your body to heal for 4-6 weeks.
• A person can start basic movements and use muscles soon after giving birth as it allows the joints and muscles to maintain their basic function.
• Exercise intensity can be increased and light to moderate exercises for the upper body, back and abdomen can be started after 6 weeks.
• Moderate strength training can be started to strengthen the upper and lower body with a weight of 3-3.5 kg for beginners as well as basic arm exercises. Avoid lifting heavy weights during daily activities or as part of exercise, weight training is an important part of the exercise routine but the weight must be increased gradually to avoid injury though which one.
• Light to moderate cardio exercise such as walking and brisk walking can be started after 6 weeks. Avoid HITT (high intensity interval training).

Priya Singh concluded, “I encourage mothers to take expert advice on what exercises to start with. Muscle strength testing plays an important role in creating an individualized exercise program. Conclusion The main cause of weakness is the back, and a physiotherapist can help you exercise safely after giving birth. exercise The purpose of your program of exercise will focus on building a strong system rather than losing weight. Losing weight is a result of the lifestyle we have, eating habits, consistency and impatient.”